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Healthy Fruit Dessert Recipes

The document contains several dessert recipes, including Cinnamon Baked Goldens, Fruit Dip, Peach Crumble, Rice Pudding, and more, each with preparation times and nutritional information. Each recipe serves multiple portions and includes a list of ingredients and step-by-step preparation instructions. The recipes focus on healthy ingredients and are designed for easy preparation.

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15 views8 pages

Healthy Fruit Dessert Recipes

The document contains several dessert recipes, including Cinnamon Baked Goldens, Fruit Dip, Peach Crumble, Rice Pudding, and more, each with preparation times and nutritional information. Each recipe serves multiple portions and includes a list of ingredients and step-by-step preparation instructions. The recipes focus on healthy ingredients and are designed for easy preparation.

Uploaded by

lysa.1818.2g
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Cinnamon Baked Goldens

Serve alone or with vanilla frozen yogurt and a sprinkle of


lowfat granola.
Makes 4 servings. 1 apple per serving.
Prep time: 10 minutes Cook time: 10 minutes

• • • • • • • • • • • • • • • • • • • • • •
Ingredients
4 large golden delicious 1 tablespoon lemon juice
apples, cored 1 teaspoon grated lemon peel
! cup raisins teaspoon ground
cup 100% apple juice cinnamon
1⁄8 teaspoon nutmeg
2 tablespoons brown sugar

Preparation
1. Place apples in a microwave safe baking dish.
2. Fill each apple with an equal amount of raisins.
3. Combine all remaining ingredients in a small bowl and pour
over apples. Cover with plastic wrap and microwave on high
for 5 minutes or until apples are tender.
4. Carefully remove apples from dish with a slotted spoon and
set aside.
5. Place baking dish back in the microwave and cook on high,
uncovered, for 3 to 5 minutes more or until mixture has
thickened to a glaze. Drizzle over apples and serve while hot.

Nutrition information per serving: Calories 156, Carbohydrate 41 g,


Dietary Fiber 3 g, Protein 1 g, Total Fat 0 g, Saturated Fat 0 g, DESSERTS 45
Trans Fat 0 g, Cholesterol 0 mg, Sodium 5 mg
Fruit Dip
Use fresh orange segments and kiwifruit slices when winter fruits
are in season.
Makes 4 servings. ! recipe per serving.
Prep time: 15 minutes

• • • • • • • • • • • • • • • • • • • • • •
Ingredients
1 (8-ounce) container lowfat 2 medium red apples, cored
vanilla yogurt and sliced
2 tablespoons 1 medium pear, cored and
100% orange juice sliced
1 tablespoon lime juice 1 medium plum, sliced
! tablespoon brown sugar 8 large strawberries

Preparation
1. In a small bowl, combine yogurt, orange juice, lime juice, and
brown sugar; mix well.
2. Serve dip in a bowl on a large plate and surround with fruit.

Nutrition information per serving: Calories 140, Carbohydrate 32 g,


Dietary Fiber 4 g, Protein 4 g, Total Fat 1 g, Saturated Fat 0 g,
DESSERTS 46
Trans Fat 0 g, Cholesterol 3 mg, Sodium 40 mg
Ingredients
2 cups washed and torn lettuce leaves (such
as romaine, red leaf, or butter lettuce)
1 cup drained, canned* pineapple chunks
1 cup sliced strawberries
2 kiwifruit, peeled and sliced
½ cup lowfat, fruit-flavored yogurt
FUN FACT: Romaine, red leaf, 3 tablespoons frozen lemonade concentrate,
thawed
and butter lettuce all have more
nutrients than iceberg lettuce.
Preparation
Kiwifruit and strawberries both have
1. Place torn lettuce leaves into a large
lots of vitamin C.
salad bowl.
2. Add pineapple chunks, strawberries,
and kiwifruit.
3. In a small bowl, stir together yogurt
and lemonade concentrate.
4. Drizzle yogurt mixture over salad. Serve.

Makes 4 servings.
One serving equals 11/4 cups.
Preparation time: 15 minutes
* canned fruit packed in 100% juice
[Link]/powerplay
REC-CARD-21/Rev. 12/06
Fudgy Fruit
Chocolate covered fruit is a great after-dinner treat!
Makes 4 servings. ! banana, 2 strawberries per serving.
Prep time: 15 minutes Cook time: 30 seconds

• • • • • • • • • • • • • • • • • • • • • •
Ingredients
2 tablespoons semi-sweet 8 large strawberries
chocolate chips ! cup chopped unsalted
2 large bananas, peeled and peanuts
cut into quarters

Preparation
1. Place chocolate chips in a small microwave safe bowl. Heat
on high for 10 seconds and stir. Repeat until chocolate is
melted, about 30 seconds.
2. Place fruit on a small tray covered with a piece of waxed
paper. Use a spoon to drizzle the melted chocolate on top of
the fruit.
3. Sprinkle the fruit with chopped nuts.
4. Cover the fruit and place in the refrigerator for 10 minutes or
until the chocolate hardens. Serve chilled.

Nutrition information per serving: Calories 151, Carbohydrate 24 g,


Dietary Fiber 4 g, Protein 3 g, Total Fat 6 g, Saturated Fat 2 g,
DESSERTS 47
Trans Fat 0 g, Cholesterol 0 mg, Sodium 2 mg
Peach Crumble
A light and healthy dessert that takes just
minutes to prepare.
Makes 12 servings. ! cup per serving.
Prep time: 5 minutes Cook time: 25 minutes

• • • • • • • • • • • • • •
Ingredients
nonstick cooking spray
4 (15-ounce) cans juice packed peach
slices, drained*
2 tablespoons cornstarch
1 teaspoon vanilla
1 teaspoons ground cinnamon
2⁄ 3 cup old fashioned oats
cup brown sugar
1⁄ 3 cup flour
2! tablespoons butter

Preparation
1. Preheat oven to 400°F. 4. In a large bowl, mix the remaining cinnamon,
oats, brown sugar, flour, and butter with a fork
2. Spray a 9-inch deep dish pie pan with nonstick
until crumbly; sprinkle over peaches.
cooking spray and pour peaches in the pan.
5. Bake for 20 to 25 minutes or until juices are
3. In a small bowl, stir in cornstarch, vanilla, and
thickened and bubbly, and topping is lightly
1 teaspoon cinnamon; pour the mixture over
browned. Serve while hot.
peaches.

Nutrition information per serving: Calories 139, Carbohydrate 28 g,


Dietary Fiber 3 g, Protein 2 g, Total Fat 3 g, Saturated Fat 2 g, DESSERTS 49
*Canned fruit packed in 100% fruit juice. Trans Fat 0 g, Cholesterol 6 mg, Sodium 25 mg
Ingredients Preparation
nonstick cooking spray 1. Heat oven to 350°F. Spray a
2½ cups cooked white rice 13 x 9-inch baking dish with
nonstick cooking spray.
¼ cup granulated sugar
2. Combine rice, sugar, margarine,
2 tablespoons margarine, melted
milk, eggs, cinnamon, nutmeg,
11⁄3 cups 1% lowfat milk and raisins. Mix well.
1 egg 3. Pour into baking dish. Bake in
1 egg white oven until top is golden brown,
¼ teaspoon ground cinnamon approximately 30 minutes.
Top pudding with fruit.
⁄8
1
teaspoon ground nutmeg
½ cup raisins
5 cups fruit, such as sliced
strawberries, blueberries, or
chopped mangos

Rice Pudding
Top Rice Pudding with canned fruit packed in
100% fruit juice when fresh berries and mangos
are not in season
Makes 12 servings. ½ cup per serving.
Prep time: 10 minutes
Cook time: 30 minutes
Nutrition information per serving
Calories 263, Carbohydrate 54 g, Protein 5 g,
Total Fat 3 g, Saturated Fat 1 g, Cholesterol 17 mg,
Sodium 47 mg, Dietary Fiber 2 g

page 38 CELEBRATION
Paradise Freeze Savory Grilled Fruit
This dessert is simple to make, using just a few ingredients Try this sweet and juicy recipe at your next family barbecue.
and a blender. Fruit that is firm can be used in most baked or grilled recipes.
• • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Makes 4 servings. Preparation Makes 8 servings. Preparation
1 cup per serving. 1. Combine all ingredients ! piece fruit per serving. 1. Cook 4 halved peaches,
Prep time: 5 minutes in a blender or food Prep time: 5 minutes plums, and/or nectarines
processor container. Blend Cook time: 8 minutes over medium, indirect heat
Ingredients until mixture is smooth. for 8 minutes in a covered
1 large banana Ingredients barbecue grill. Turn after
2. Pour into glasses
2 cups strawberries 4 peaches, plums, or 4 minutes. Serve while hot.
and serve.
nectarines, halved
2 ripe mangos, chopped
and pitted
! cup of ice cubes

Nutrition information per serving: Nutrition information per serving:


Calories 121, Carbohydrate 31 g, Calories 19, Carbohydrate 5 g,
Dietary Fiber 4 g, Protein 1 g, Total Fat 1 g, Dietary Fiber 1 g, Protein 0 g, Total Fat 0 g,
Saturated Fat 0 g, Trans Fat 0 g, Saturated Fat 0 g, Trans Fat 0 g,
Cholesterol 0 mg, Sodium 3 mg Cholesterol 0 mg, Sodium 0 mg

DESSERTS 48
Recipe courtesy of the California Tree Fruit Agreement.
Spicy Apple-Filled Squash
Cinnamon and cloves spice up traditional acorn squash wedges.
Makes 4 servings. 1 wedge per serving.
Prep time: 10 minutes Cook time: 60 minutes

• • • • • • • • • • • • • • • • • • • • • •
Ingredients
1 large acorn squash 1 tablespoon brown sugar
(about 1 pound) ! teaspoon ground
1 cup water cinnamon
1⁄8 teaspoon ground cloves
2 teaspoons butter
1⁄8 teaspoon nutmeg
1 large apple, cored, peeled,
and chopped

Preparation
1. Preheat oven to 400°F.
2. Cut squash into halves and scoop out the seeds. Place
squash, cut side down, in 13x9-inch baking dish.
3. Add water and bake 35 to 45 minutes or until fork-tender.
4. While the squash is baking, cook the rest of the ingredients
in a medium saucepan over medium heat for about
8 minutes or until apple is crisp-tender.
5. Cut each piece of squash in half and divide the apple
mixture equally among squash wedges. Return squash to
oven; bake 10 minutes more or until heated through and
serve while hot.

Nutrition information per serving: Calories 99, Carbohydrate 21 g,


Dietary Fiber 4 g, Protein 1 g, Total Fat 2 g, Saturated Fat 1 g,
DESSERTS 50
Trans Fat 0 g, Cholesterol 5 mg, Sodium 18 mg

Common questions

Powered by AI

Kiwifruit and strawberries are both rich in vitamin C, offering heightened nutritional benefits compared to lettuce types like romaine or iceberg, which have fewer nutrients overall. Specifically, romaine, red leaf, and butter lettuce have more nutrients than iceberg lettuce, but fruits such as kiwifruit and strawberries still outshine them in vitamin C content .

The inclusion of semi-sweet chocolate in the Fudgy Fruit provides antioxidants, while the unsalted peanuts add a source of healthy fats and protein. Using unsalted peanuts helps maintain a low sodium content, while semi-sweet chocolate ensures that the sugar content is kept moderate. This combination makes for a balanced dessert that offers both taste and health benefits .

The Cinnamon Baked Goldens dessert is thoughtfully prepared by filling apples with raisins, which add dietary fiber without fat or sodium. The use of apple juice for moisture and flavor, rather than adding fat or high-calorie ingredients, keeps the dish low in total fat and sodium (5 mg), while maintaining a good carbohydrate profile (41 g per serving). This method ensures the dessert is both flavorful and nutritious, emphasizing natural sweetness and fiber content.

Using margarine in place of butter in the Rice Pudding could reduce the intake of saturated fats, which are higher in butter. Margarine often has a better fat composition with more unsaturated fats, potentially benefiting heart health by lowering LDL cholesterol levels. This substitution keeps the pudding’s fat content moderate, supporting a more heart-friendly dessert option .

Using canned fruit packed in 100% juice as a substitute during the off-season for fresh berries and mangos helps maintain the Rice Pudding’s nutritional integrity by avoiding added sugars typically present in syrups. This choice ensures that the nutritional profile remains stable, supporting a healthy 54 g carbohydrate content per serving while providing complementary flavors to the rice base .

The low-fat dairy yogurt in the Fruit Dip offers calcium and protein with reduced fat content, while the addition of citrus fruits such as oranges, lime, and strawberries in the dip contribute vitamin C and fiber. This combination enhances the dip’s nutritional profile by providing essential vitamins with minimal fat, aligning with dietary goals for heart health and nutrient density .

Old-fashioned oats in the Peach Crumble contribute significantly to dietary fiber, enhancing digestive health and satiety, while peach slices naturally sweeten the dish with less reliance on added sugars. The natural sugar content of peaches provides balanced sweetness, supporting a dessert that is both fulfilling and nutritionally sound without relying heavily on refined sugars .

The Peach Crumble dessert offers a balanced nutritional profile by providing 28 g of carbohydrates predominantly from peaches and oats, alongside a modest total fat content of 3 g, which includes only 2 g of saturated fat. The inclusion of oats contributes complex carbohydrates and dietary fiber, supporting a balanced energy release. This combination allows for a dessert that is satisfying yet low in high-fat ingredients .

Spices such as cinnamon, cloves, and nutmeg in the Spicy Apple-Filled Squash enhance flavor without adding extra calories or fat, thereby contributing to a richer taste while maintaining a low-calorie profile of 99 calories per serving. Cinnamon and cloves also offer antioxidant properties, which improve the dish's health benefits .

The Paradise Freeze is prepared using a blender, which minimizes heat exposure that could lead to nutrient loss, especially the heat-sensitive vitamins in fruits like strawberries and mangos. By blending fresh, raw fruits, the dessert captures and retains natural flavors and nutrients, resulting in a refreshing, nutrient-dense beverage that preserves vitamin C and fiber .

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